26/06/19 - Day 19 RACE DAY
Resting HR - 47
10.01km
47:50 (chip time 47:45)
4:47 pace
Ave HR 176
Max HR 195
Note HR may be slightly different now as got new Garmin FR235 yesterday. HR was being monitored on a fitbt before.
Laps Time Mx Pac Avg HR Max HR Avg Cad Avg Stride
1 04:29.2 04:22 154 176 156 1.43
2 04:44.0 04:41 169 173 156 1.36
3 04:48.3 04:47 174 179 155 1.34
4 04:49.1 04:43 175 178 155 1.34
5 04:48.7 04:41 178 182 157 1.32
6 04:51.3 04:47 180 184 158 1.31
7 04:59.0 04:52 183 192 157 1.28
8 04:50.2 04:47 181 194 157 1.32
9 04:56.0 04:52 183 192 156 1.3
10 04:31.6 04:28 184 195 160 1.38
47:50:00 04:42 176 195 157 1.34
Data link here: https://connect.garmin.com/modern/activity/3797721853
So I didn't run Friday as had a bit of self preservation going on with a slightly dodgy calf. The couple of days rest (except a bit of footgolf yesterday morning) did it the world of good, if it had in anyway been suspect yesterday morning I wouldn't have played FG.
Maybe I got a bit of sunstroke yesterday but there was a mild headache floating around the noggin yesterday which didn't dissipate through the evening. I didn't get the best nights sleep but manged over 7 hours. A shower made me feel half human and managed some complex carb based cereal prior to my 2 hour two pre-race cut off time of 8am!!
It was a warm morning, circa 19-20 degrees C. The start was a 1 km downhill section where I took the opportunity to go a little quicker than the planned 4:45 and stole a few more seconds into the target time. settled into a nice even pace on the uneven terrain and felt comfortable. Took water at 3km and again at 6km. There was a bit of wind but even that was unrelentingly warm and of little relief in the open, in fact it proved to be a massive hinderance midway through the event, from about 6km through to 8.5 km mark it was a firm direct headwind along a stretch elevation gain. It felt like I was running with a hot hairdryer blowing in my face!! All I can say is the "quit demons" were strong at that point and it took some mental strength to power through those KMs without dropping too much time. I didn't take water at 7.5km. As you can see from the splits, I managed somehow to keep every km under 5min/km mark, very please with that in itself!! Pleased with the pacing from 3 - 6, 7-8 were tough with the wind and slight elevation, 9 I was boxed in on narrow path with continued mild elevation gain and very pleased with the nice downhill last KM which enabled me to find a bit extra and finish about as quick as I started. The sprint finish was only about 50m, had to dig deep to scrape that out!!
Obviously very pleased to get into the 47s. Way ahead of target time despite the heat, the wind and the terrain, so a successful outing once again.
Have a few choices on the next event, there are two similar flat road races a week apart. The closer one (geographically) is on the 21st July with another slightly further away the following week on the 28th. The 28th suits better in terms of other commitments and gives me a week or so to recover a bit before the next cycle starts. Will go same as last time on some short recovery runs and into some Base mileage for a few days.
Resting HR - 47
10.01km
47:50 (chip time 47:45)
4:47 pace
Ave HR 176
Max HR 195
Note HR may be slightly different now as got new Garmin FR235 yesterday. HR was being monitored on a fitbt before.
Laps Time Mx Pac Avg HR Max HR Avg Cad Avg Stride
1 04:29.2 04:22 154 176 156 1.43
2 04:44.0 04:41 169 173 156 1.36
3 04:48.3 04:47 174 179 155 1.34
4 04:49.1 04:43 175 178 155 1.34
5 04:48.7 04:41 178 182 157 1.32
6 04:51.3 04:47 180 184 158 1.31
7 04:59.0 04:52 183 192 157 1.28
8 04:50.2 04:47 181 194 157 1.32
9 04:56.0 04:52 183 192 156 1.3
10 04:31.6 04:28 184 195 160 1.38
47:50:00 04:42 176 195 157 1.34
Data link here: https://connect.garmin.com/modern/activity/3797721853
So I didn't run Friday as had a bit of self preservation going on with a slightly dodgy calf. The couple of days rest (except a bit of footgolf yesterday morning) did it the world of good, if it had in anyway been suspect yesterday morning I wouldn't have played FG.
Maybe I got a bit of sunstroke yesterday but there was a mild headache floating around the noggin yesterday which didn't dissipate through the evening. I didn't get the best nights sleep but manged over 7 hours. A shower made me feel half human and managed some complex carb based cereal prior to my 2 hour two pre-race cut off time of 8am!!
It was a warm morning, circa 19-20 degrees C. The start was a 1 km downhill section where I took the opportunity to go a little quicker than the planned 4:45 and stole a few more seconds into the target time. settled into a nice even pace on the uneven terrain and felt comfortable. Took water at 3km and again at 6km. There was a bit of wind but even that was unrelentingly warm and of little relief in the open, in fact it proved to be a massive hinderance midway through the event, from about 6km through to 8.5 km mark it was a firm direct headwind along a stretch elevation gain. It felt like I was running with a hot hairdryer blowing in my face!! All I can say is the "quit demons" were strong at that point and it took some mental strength to power through those KMs without dropping too much time. I didn't take water at 7.5km. As you can see from the splits, I managed somehow to keep every km under 5min/km mark, very please with that in itself!! Pleased with the pacing from 3 - 6, 7-8 were tough with the wind and slight elevation, 9 I was boxed in on narrow path with continued mild elevation gain and very pleased with the nice downhill last KM which enabled me to find a bit extra and finish about as quick as I started. The sprint finish was only about 50m, had to dig deep to scrape that out!!
Obviously very pleased to get into the 47s. Way ahead of target time despite the heat, the wind and the terrain, so a successful outing once again.
Have a few choices on the next event, there are two similar flat road races a week apart. The closer one (geographically) is on the 21st July with another slightly further away the following week on the 28th. The 28th suits better in terms of other commitments and gives me a week or so to recover a bit before the next cycle starts. Will go same as last time on some short recovery runs and into some Base mileage for a few days.